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November 15, 2012

Physical relaxation techniques

Physical relaxation techniques are as effective as
mental techniques in reducing stress. In fact, the best relaxation is achieved
by using physical and mental techniques together. These three useful physical
relaxation techniques can help you reduce muscle tension and manage the effects
of the fight-or-flight response on your body. This is particularly important if
you need to think clearly and perform precisely when you are under pressure.

The techniques we will look at are Deep Breathing,
Progressive Muscular Relaxation and “The Relaxation Response”.

Deep Breathing

Deep breathing is a simple, but very effective,
method of relaxation. It is a core component of everything from the "take
ten deep breaths" approach to calming someone down, right through to yoga
relaxation and Zen meditation. It works well in conjunction with other
relaxation techniques such as Progressive Muscular Relaxation, relaxation
imagery and meditation to reduce stress. To use the technique, take a number of
deep breaths and relax your body further with each breath. That's all there is
to it!

Progressive Muscular Relaxation

Progressive Muscular Relaxation is useful for
relaxing your body when your muscles are tense. The idea behind PMR is that you
tense up a group of muscles so that they are as tightly contracted as possible.
Hold them in a state of extreme tension for a few seconds. Then, relax the
muscles normally. Then, consciously relax the muscles even further so that you
are as relaxed as possible.

By tensing your muscles first, you will find that
you are able to relax your muscles more than would be the case if you tried to
relax your muscles directly. Experiment with PMR by forming a fist, and
clenching your hand as tight as you can for a few seconds. Relax your hand to
its previous tension, and then consciously relax it again so that it is as
loose as possible. You should feel deep relaxation in your hand muscles.

The Relaxation Response

‘The Relaxation Response’ is the name of a book
published by Dr Herbert Benson of Harvard University in 1968. In a series of
experiments into various popular meditation techniques, Dr. Benson established
that these techniques had a very real effect on reducing stress and controlling
the fight-or-flight response. Direct effects included deep relaxation, slowed
heartbeat and breathing, reduced oxygen consumption and increased skin
resistance. This is something that you can do for yourself by following these
steps:

1.Sit quietly and comfortably.

2.Close your eyes.

3.Start by relaxing the muscles of your feet and
work up your body relaxing muscles.

4.Focus your attention on your breathing.

5.Breathe in deeply and then let your breath out.
Count your breaths, and say the number of the breath as you let it out (this
gives you something to do with your mind, helping you to avoid distraction).

6.Do this for ten or twenty minutes.

An even more potent alternative approach is to follow
these steps, but to use relaxation imagery instead of counting breaths in step
5. Again, you can prove to yourself that this works using the biofeedback
equipment.